wod_blog_header.jpg

We run the same programming at all locations, separated into two programs. Fitness and Sport. Some days they are the same, while others they differ, in either load, time domain or complexity of movement. This ensures that we are able to give all of our members a workout suited towards their needs regardless of skill level.

MONDAY WOD

21607711973_4fd586d135_k (1).jpg

MON-FITNESS

Front Squat 5-5-5-5-5 ***5-10lbs heavier than last front squat***

+

"Jackie Got a New Bike"

For Time:

75/50 Cal AB

50 Empty Bar Thrusters (45/35)

30 Pullups

more
12363204_10153800885637236_4605055412102667141_o.jpg

MON-SPORT

Front Squat 5-5-5-5-5 ***5-10lbs heavier than last front squat***

+

"Jackie Got a New Bike"

For Time:

75/50 Cal AB

50 Empty Bar Thrusters (45/35)

30 Pullups

more

TUESDAY WOD

22687716294_c7425eeffe_k (1).jpg

TUES-FITNESS

"Barn Burner"

25 Minute Partner AMRAP

10 Burpees to Plate

10 KB Swings

15/12 Cal Row

***Partner 1 does full round then switches off to Partner 2***

more
22948489699_2d57792ae7_k (1).jpg

TUES-SPORT

"Barn Burner"

25 Minute Partner AMRAP

10 Burpees to Plate

10 KB Swings

15/12 Cal Row

***Partner 1 does full round then switches off to Partner 2***

more

WEDNESDAY WOD

B4B-0743.jpg

WED-FITNESS

"Weightlifting Wednesday"

Work up to a Heavy Full Snatch in 10 Minutes:

Take 85% of that number and do the following -

10 Minute EMOM

1 Full Snatch

***Score is how many you hit out of 10***

THEN

Full Crossover Symmetry Iron Scap

more
B4B-1471.jpg

WED-SPORT

"Weightlifting Wednesday"

Work up to a Heavy Full Snatch in 10 Minutes:

Take 85% of that number and do the following -

10 Minute EMOM

1 Full Snatch

***Score is how many you hit out of 10***

THEN

Full Crossover Symmetry Iron Scap

more

THURSDAY WOD

12195902_10153729165057236_7952693505385748585_n.jpg

THURS-FITNESS

"I Wanna Go Fast"

10 Rounds For Time:

21 Double Unders

15 Wall Balls s(20/14) f(14/10)

9 Toes to Bar f(knee raises)

***20 Minute Time Cap***

***note the wall ball is lighter than usual. That is on purpose, I want people to MOVE on this. No super heavy wall ball for anyone.***

more
B4B-1584.jpg

THURS-SPORT

"I Wanna Go Fast"

10 Rounds For Time:

21 Double Unders

15 Wall Balls s(20/14) f(14/10)

9 Toes to Bar f(knee raises)

***20 Minute Time Cap***

***note the wall ball is lighter than usual. That is on purpose, I want people to MOVE on this. No super heavy wall ball for anyone.***

more

FRIDAY WOD

23290322476_499523097f_k (1).jpg

FRI-FITNESS

Sport:

"Masters Qualifier 1"

20 Minute AMRAP

100 DB Snatches (50/30)

80 Cal Row

60 Bar Facing Burpees

40 Muscle Ups

Fitness:

20 Minute AMRAP

30 DB Snatches

20/15 Cal Row

15 Bar Facing

10 C2B Pullups

more
22395045528_dfa8b871d5_k (1).jpg

FRI-SPORT

Sport:

"Masters Qualifier 1"

20 Minute AMRAP

100 DB Snatches (50/30)

80 Cal Row

60 Bar Facing Burpees

40 Muscle Ups

Fitness:

20 Minute AMRAP

30 DB Snatches

20/15 Cal Row

15 Bar Facing

10 C2B Pullups

more